By Victoria Tatum
At Break the Silence Against Domestic Violence (BTSADV), we understand that trauma can linger in unexpected ways. Triggers can arise when we least anticipate them, reminding us of painful experiences that we have worked hard to overcome.
Last year, on the day after my birthday, I faced a distressing realization: even the mention of my birthday became a source of panic and flashbacks. When my husband asked how I wanted to celebrate turning 28, I found myself overwhelmed by memories of beeping hospital monitors and feelings of fear and isolation. This realization made writing this post difficult, as the past kept resurfacing in distracting thoughts. Despite my commitment to therapy, distressing memories have a way of resurfacing, often with little warning. I know I’m not alone in this struggle. So, how can we effectively cope with these triggers?
Grounding Techniques: Bringing Yourself Back to the Present
One of the most effective strategies for managing triggers is grounding yourself using your senses. Engaging at least one of the five senses—taste, hearing, sight, smell, and touch—can help anchor you in the present moment.
For instance, I often focus on identifying three sounds around me, which serves as a reminder that I am safe and not reliving a traumatic experience. I may notice the hum of the air conditioner, my cat purring, a bird singing, or the gentle babble of my baby. While some people prefer to engage all five senses, I find that focusing on sound works best for me.
If you’re interested in a comprehensive approach, try identifying five things you can see, four sounds you can hear, three textures you can touch, two smells, and one taste. While it can be challenging to engage all senses, especially in public settings, experimenting with what helps you the most is key to finding your own coping methods.
Harnessing the Power of Music and Vagus Nerve Stimulation
Another valuable coping technique I learned from my therapist is the act of humming a familiar, comforting tune. Humming can stimulate the vagus nerve, which has been shown to help reduce symptoms of anxiety, depression, and PTSD. According to the Cleveland Clinic, vagus nerve stimulation (VNS) can positively impact our heart rate and breathing, promoting a sense of calm.
You can also soothe the vagus nerve by applying a cold compress to the back of your neck or chest, which has been known to help prevent panic attacks. Understanding how our bodies respond to stress can empower us to cope more effectively with past trauma that unexpectedly intrudes into our thoughts.
Embracing the Journey to Healing
Coping with triggers is undoubtedly challenging. It can be difficult to remember and implement techniques when our bodies instinctively enter fight-or-flight mode. However, each time we successfully confront those intrusive thoughts, we are taking a significant step toward improving our mental health.
Equipped with the right tools, we can navigate these challenges. If you’re finding it difficult to cope, don’t hesitate to reach out to mental health professionals who can provide tailored support and guidance. Remember, seeking help is a sign of strength, and everyone needs support at times.
At BTSADV, we believe in the power of community and professional support in the healing process. Together, we can break the silence and create a brighter future for those affected by trauma. #MentalHealth #TraumaRecovery #CopingStrategies #BTSADV
